SPECIFIC STRENGTH EXERCISES

by
Dan Pfaff
Men's Track & Field Coach
http://www.drtrack.com/CoachingEducation/SpecificStrength.shtml

31 captures University of Texas

24 Feb 2002 - 23 Sep 2019

General Strength Exercises

The lists which follow are basic series of exercises that are use at the University of
Texas for core training. They are not unique. The art is in the order of exercises,
prescription of said work, and mechanical demand to efficiency. These are common
exercise series done all over the world by sportsmen of all levels and types.

G.S. (WATERLOO) G.S. (BAATAN)

Prisoner Squats Single Leg Squat
V-sits Toe Touchers
Pushups Pushups
Back Hypers w/twist Back Hypers
Rocket Jumps Yogis-Hamstring Dev.
Leg Toss Side-ups
Rocky's Lunge Good Mornings
Wrestler's Bridge Rocky's
Cossack Extension Lunge Walk
Crunch
Decline Pushups
(Single leg reverse leg lift)
G.S. (PILLAR CIRCUIT)
V-Sits Back Hyper w/twist
Back Hypers L-Over
Leg Toss Side Ups
Wrestler's Bridge Dbl. Leg Eagle
Crunch w/twist Low level bicycle (feet remain @ 20cm level)
Hip Ext. Isometric (5 count) Pelvic tilt isometric (5 count)
Toe Touchers w/ partner Pelvic tilt leg crunch

Multiple Throw Exercises

M.B. (GAS) M.B. (TANK)
Std. OHF Std. Shoulder T-C
Hip C-T Reach & Hike
M.B. - Good Morning Back Toss
M.B. - V-Sit Seated Oblique Twist T-C Leg Toss
Soccer Push Torso Circle
Hurdle Reach KOHF
Parner Exchange (Hip) Leg Ad-Abs
KSCT Prone OHB
Knee Toss Allah Arch
Prone C-T Partner Exchange-KOHB
Seated Roll
Pike - Shoot
M.T. (BOMB) M.T. (SHELL) M.T.(MORTAR)

OHB Lunge Chest 2 Hops OHB

BLF OHF w/step 2 Hops BLF
HHTR Shoulder w/step 1 Box OHB
HHTL KOHF 1 Box BLF
Squat Chest Square OHF

Multiple Jump Exercises

M.J. (KILIMANJARO) M.J. (EVEREST) M.J. (RIP)

Star Jumps Lunge Jumps SLJ

180-360 Degrees Tuck Jumps STJ
Speed Skater Butt Kicks 3 DLB
Line Hops Lateral Squat Jumps LLRR
Dynamic Step-ups Downhill Jumps
Single Leg Butt Kick Straddle Jumps

M.J. (DEPTH)
1 Box + 1 H
2 Box + 2 H
1 Box + SLJ
2 Box + SLJ
2 Box Lateral

© 2002 by Dan Pfaff

Last Updated on Sunday, January 13, 2002 by Dr. Track™

© 2001 by Dr. Track™
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